7 Day Healthy Meal Plan (April 26-May 2)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner and a shopping list. All recipes include macros and WW Points.

7 Day Healthy Meal Plan (April 26-May 2)

7-Day Healthy Meal Plan

On the menu this week are some favorites including this easy Sheet Pan Balsamic-Herb Chicken and Vegetables. I’m so excited to announce that Skinnytaste meal kits are available for the first time EVER only on Home Chef for a limited time through May and June! Get delicious, dietitian-approved recipes with every ingredient you need delivered right to your door. Just look for my Skinnytaste badge on the menu. The Sheet Pan Balsamic-Herb Chicken and Vegetables which is also on this week’s meal plan is the first meal that will ship the week of May 1. Use Promo Code: SKINNYTASTE for $90 Off (new customers only)!

Why Should Everyone Meal Plan?

Meal planning is a great way to organize your meals for the week ahead. You also save time and money in the supermarket! And of course, planning ahead helps you stick to your goals!

About The Meal Plan

If you’re new to my meal plans, I’ve been sharing these free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. You should aim for around 1500 calories* per day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Also, if you don’t have the Skinnytaste Meal Planner, now would be a great time to get one to get organized for 2020! There was a print error last year, but it’s perfect now! You can order it here!

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated WW Blue SP for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (4/26)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: Baby Pasta Shells with Asparagus (9B 9G 9P) and a green salad* (1B 1G 1P)
Totals: WW Points 18B 26G 18P, Calories 884**

TUESDAY (4/27)
B: 1 slice whole grain bread (3B 3G 3P), 1 tablespoon peanut butter (3B 3G 3P) and ½ a banana (0B 0G 0P)
L: Chickpea Avocado Salad (3B 8G 3P)
D: 2 Chicken Enchiladas (7B 8G 7P) with Cilantro Lime Cauliflower “Rice” (1B 1G 1P)
Totals: WW Points 17B 23G 17P, Calories 898**

WEDNESDAY (4/28)
B:  Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Classic Egg Salad (3B 6G 3P) over 2 cups mixed greens (0B 0G 0P) with an orange (0B 0G 0P)
D: Slow-Cooker Banh Mi Rice Bowls (10B 8G 3P)

Totals: WW Points 18B 22G 11P, Calories 875**

THURSDAY (4/29)
B: 1 slice whole grain bread (3B 3G 3P), 1 tablespoon peanut butter (3B 3G 3P) and ½ a banana (0B 0G 0P)
L: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Sheet Pan Balsamic-Herb Chicken and Vegetables (3B 4G 3P)

Totals: WW Points 15B 19G 15P, Calories 898**

FRIDAY (4/30)
B: Greek Yogurt with Berries, Nuts and Honey (5B 8G 5P)
L: Classic Egg Salad (3B 6G 3P) on 1 slice whole grain bread (3B 3G 3P) and an apple (0B 0G 0P)
D: Drunken Shrimp (2B 4G 2P) with Easy Garlic Broccolini (1B 1G 1P) and 2 ounces multigrain baguette (0B 0G 0P)

Totals: WW Points 14B 22G 14P, Calories 987**

SATURDAY (5/1)
B: Stuffed Bagel Balls # (5B 6G 5P) with 1 cup mixed berries (0B 0G 0P)
L: Waffled Salmon Cakes (recipe x 2) (2B 6G 2P) with 1 ½ cups baby arugula (0B 0G 0P) and 1 tablespoon light
vinaigrette (1B 1G 1P)
D: ORDER IN!

Totals: WW Points 8B 13G 8P, Calories 475**

SUNDAY (5/2)
B: Asparagus-Pancetta Potato Hash (4B 6G 2P) with an orange (0B 0G 0P)
L: Pizza Sausage Rolls (8B 9B 8P)
D: Coconut-Poached Chicken with Bok Choy and Mushrooms (3B 6G 3P) with ¾ cup jasmine rice (4B 4G 4P)

Totals: WW Points 19B 25G 17P, Calories 1,056**

*Green salad includes 6 cups mixed greens, 2 scallions, ½ cup each: tomatoes, cucumber, carrots, chickpeas and ¼ cup light vinaigrette.
**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

# Double dough recipe for lunch Sunday

*Google doc

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22 comments

  1. These meal plans are amazing. Please don’t stop making them!

  2. Your recipes and meal plans are a life saver right now. Two littles, two parents working and trying to get healthy… we just needed your help to get us on track. Thanks! 

  3. We love to cook and enjoy your recipes so much! Please continue your meal plans.. They are a great help! I use them at least in part to plan my week, and often look through old meal plans to see you stacked various recipes.

    Thank you for all you do!

  4. Yes, please keep sending Meal Plans!  I only use it for evening meals most weeks. But they are a great tool!

    Thanks so much!

  5. This is my first week trying your meal plan, although I have seen posts before and wanted to try them. I’m GF, but modification for the shopping list was very easy! My “Monday” is actually starts on a Wednesday, so I will have to let you know how it goes!

  6. I’ve always had trouble meal planning and these plans make it so simple and delicious! Thank you so much!

  7. Yes, I look forward to your meal plans every week. I may not always follow them exactly, but they are springboards for similar dishes. I also love that you include the WW points, which is very helpful. Keep the meal plans coming!

  8. Hi there- Thank you as always for your amazing recipes!
    Question:  Is it possible for your readers to modify the shopping list??  Or can only be printed as-is? 
    Thanks! 

    • Right now only as is, sorry! You could print by specific recipe if that would help, but you would have to go into that recipe and click the print button.

  9. Love the plans but can never get them to print. How do I print the plan with the recipes? TIA

  10. I look forward to these meal plans. I don’t follow them to a tee but they give me ideas on what to have for dinner. I get sick of the same old stuff! lol 

  11. I’ve been using these plans every week since January 2021 as I had just found them! They have helped me not only put more veggies in mine and my family’s diet (which was my goal when seeking them out) but have also, changed my entire relationship with food and portion sizes. Your meals are so yummy and packed with flavor. I really enjoy grocery shopping online more as it is nice to have a set plan. Thank you and please keep sharing!

  12. I went to Home Chef as I was SOOO excited that Skinnytaste Meal Kits were now available. Unfortunately, only 1 of the 6 suppers was a Skinnytaste recipe. When I looked at the other carb and calorie conscious meals, they were pretty good, I guess. You can select an alternate meat e.g. ground turkey, but the nutritional info doesn’t change when you do, so you don’t really know what your final numbers are. I was really hoping I could select ALL Skinnytaste recipes. (Sigh). The $90 off – is actually split between 4 weeks of orders. Not sure I will do this.

  13. Thank you for continuing to share your meal plans each week! I have all of your books but the online meal planner helps guide my meal planning for the week and keeps me organized. My family loves your recipes! They keep asking, is this another recipe from that “skinny lady?” So keep those “skinny lady” recipes coming!🤣

  14. I have been doing Home Chef for years now. Love them! I am so excited that your recipes can be ordered for the next two months. PLEASE extend your partnership with them and put your meals in the Kroger stores!!!!

  15. Hi! In answer to your question, I love using your meal plans! They are low calorie and so many of them are kid friendly. It has taken so much of the burden of meal planning off of me on the weekend.

  16. Thank you for putting these out on Fridays lately. It’s great for those of us who shop on Saturday. You rock!

  17. Wow, Gina that’s so cool! I think we will be giving the service a try, and maybe you will end up doing more than two months? Also it’d be amazing to see your kits at Kroger, we’d get them all the time! 

  18. Thank you so much for these meal plans! 😊